Flexibility Conditioning Week 1

By Katherine RobertsOctober 14, 2005, 4:00 pm
Warming Up!
Preparing the body with flexibility exercises before golf is as important as working on your game. Many golfers are frustrated by their inability to maximize their potential. Although owning the best golf equipment is essential, without the ability to physically execute the proper swing mechanics your efforts are fruitless. If lack of time is a challenge my suggestion is work on one component ' your flexibility. Regardless of your existing flexibility condition, the most basic yoga poses will reap tremendous benefits. My program guarantees a 20% increase in your range of motion!
Just as the body needs time to generate blood flow to the muscles the mind requires time to focus. Breathing is the key to bringing the mind into focus. During this series all of the Yoga for Golfers poses, breathing is the single most important component. Breathe deeply, inhaling and exhaling through the nose. Focus on the expansion of the diaphragm. The breathing awareness you receive from the yoga practice will translate into better rhythm and tempo on the course as well as teaching you the ability to calm the mind.
This series requires a yoga mat, yoga block, stretching strap and balance ball. All the products are available on the site at www.KRTotalFitness.com.
The benefits of this flexibility series:
1) Generate more club head speed and distance off the tee.
2) Increase range of motion and discover areas of potential hyper-flexibility (more to come on this topic in the coming weeks)
3) Increase hip and shoulder turn ' generated more power
4) Increase flexibility in the erector spinae muscles ' generating more consistency and strength
5) Increase endurance and reduce the risk of injury.
The following poses are appropriate for Par / Birdie and Eagle Levels:
Cat / Cow pose:

Yoga for Golfers Yoga for Golfers

Inhale as you press the spine towards the floor. Exhale as you pull your navel towards the spine, press the spine towards the ceiling and tuck the chin towards the chest. Repeat ten times.
Dynamic Rotation:

Yoga for Golfers

Place the arms perpendicular the body, bend the knees and place the feet close to the glutes. Inhale deeply as you allow the legs to fall to the left. Exhale bringing the legs back to center. Repeat on the right side. Repeat ten times and allow the legs to rest on the yoga block on the right side for five breaths. Switch sides.
Downward Facing Puppy:

Yoga for Golfers

Move the glutes back towards the heels but do not bring the glutes to the heels. Stretch your arms to the front of the yoga mat. Place the hands as wide as the mat, spreading the fingers wide and pressing the entire hand into the mat. Focus on the stretch in the shoulders and low back. Hold for two breaths, return to all fours and repeat five times.
Seated Hamstring stretch at the wall:

Yoga for Golfers

Bring the back against the wall and extend the legs out. Pull the navel towards the spine and sit up as tall as possible. Roll the shoulders back and focus the eyes over the toes. Inhale deeply and on the exhale flex the feet towards the body and engage the quads. Hold for two breaths, relax and repeat five to ten times.
Bound Angle pose with the back against the wall:

Yoga for Golfers

Bring the back against the wall and bring the soles of the feet together. Bring the heels towards the groin until you feel the stretch. Pull the navel towards the spine, roll the shoulders back and breathe deeply. On the exhalation, press the knees towards the floor. Hold for two breaths, relax and repeat five times.
My recommendation is to practice this warm-up series everyday as well as your pre-round and post-round flexibility program.
Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
    Katherine Roberts - Total FitnessEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
  • Rose wins; Aphibarnrat earns Masters bid in Indonesia

    By Will GrayDecember 17, 2017, 1:59 pm

    Justin Rose continued his recent run of dominance in Indonesia, while Kiradech Aphibarnrat snagged a Masters invite with some 72nd-hole dramatics.

    Rose cruised to an eight-shot victory at the Indonesian Masters, carding bookend rounds of 10-under 62 that featured a brief run at a 59 during the final round. The Englishman was the highest-ranked player in the field and he led wire-to-wire, with Thailand's Phachara Khongwatmai finishing second.

    Rose closes out the year as perhaps the hottest player in the world, with top-10 finishes in each of his final 10 worldwide starts. That stretch includes three victories, as Rose also won the WGC-HSBC Champions and Turkish Airlines Open. He hasn't finished outside the top 10 in a tournament since missing the cut at the PGA Championship.

    Meanwhile, it took until the final hole of the final tournament of 2017 for Aphibarnrat to secure a return to the Masters. The Thai entered the week ranked No. 56 in the world, with the top 50 in the year-end world rankings earning invites to Augusta National. Needing an eagle on the 72nd hole, Aphibarnrat got just that to snag solo fifth place.

    It means that he is projected to end the year ranked No. 49, while Japan's Yusaku Miyazato - who started the week ranked No. 58 and finished alone in fourth - is projected to finish No. 50. Aphibarnrat finished T-15 in his Masters debut in 2016, while Miyazato will make his first appearance in the spring.

    The results in Indonesia mean that American Peter Uihlein and South Africa's Dylan Frittelli are projected to barely miss the year-end, top-50 cutoff. Their options for Masters qualification will include winning a full-point PGA Tour event in early 2018 or cracking the top 50 by the final March 25 cutoff.

    Cabreras take 1-shot lead in Father/Son

    By Associated PressDecember 16, 2017, 11:23 pm

    ORLANDO, Fla. - Two-time major champion Angel Cabrera and Angel Cabrera Jr. birdied their last three holes for a 13-under 59 to take a one-shot lead Saturday in the PNC Father-Son Challenge.

    Cabrera, a Masters and U.S. Open champion, is making his debut in this popular 36-hole scramble. His son said he practiced hard for 10 days. What helped put him at ease was watching his father make so many putts.

    ''We combined very well,'' Cabrera said. ''When I hit a bad shot, he hit a good one. That's the key.''

    They had a one-shot lead over Mark O'Meara and Shaun O'Meara, who are playing for the first time. That included a birdie on the last hole, which O'Meara attributed to the strength of his son.

    ''My little man hit it 58 yards by me on the 18th,'' said O'Meara, the Masters and British Open champion in 1998. ''It's a little easier coming in with a 6-iron.''

    Defending champions David Duval and Nick Karavites rallied over the back nine at the Ritz-Carlton Golf Club for a 61. They are trying to become the first father-son team to repeat as winners since Bernhard and Stefan Langer in 2006. Larry Nelson won two years in a row in 2007 and 2008, but with different sons.

    ''I'd imagine we have to break 60 tomorrow to have a chance to win, but hey, stranger things have happened,'' Duval said. ''I've even done it myself.''

    Duval shot 59 at the Bob Hope Classic to win in 1999 on his way to reaching No. 1 in the world that year.

    Duval and his stepson were tied with Bernhard Langer and 17-year-old Jason Langer, who made two eagles on the last five holes. This Langer tandem won in 2014.

    Jack Nicklaus, playing with grandson G.T., opened with a 68.

    Getty Images

    Woods' 2018 schedule coming into focus ... or is it?

    By Golf Channel DigitalDecember 16, 2017, 5:46 pm

    Two weeks after his successful return to competition at the Hero World Challenge, Tiger Woods’ 2018 schedule may be coming into focus.

    Golfweek reported on Saturday that Woods hopes to play the Genesis Open in February according to an unidentified source with “direct knowledge of the situation.”

    Woods’ agent Mark Steinberg declined to confirm the 14-time major champion would play the event and told GolfChannel.com that Woods – who underwent fusion surgery to his lower back in April – is still formulating his ’18 schedule.

    Woods’ foundation is the host organization for the Genesis Open and the event supports the Tiger Woods Learning Center in Anaheim, Calif.

    The Genesis Open would be Woods’ first start on the PGA Tour since he missed the cut last January at the Farmers Insurance Open.

    Rose weathering delayed Indonesian Masters

    By Associated PressDecember 16, 2017, 3:52 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead after eight holes of the third round Saturday when play was suspended for the day due to bad weather at the Indonesian Masters.

    Rose was 3-under on the day and led his playing partners Kiradech Aphibarnrat and Scott Vincent. The Englishman led both players by a stroke after the second round was completed Saturday morning due to weather delays on Friday.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.